April 11th

1. Warm-up
10 Minute Steady Bike

2. Strength
Back Squat
5×3 @80%

3. Conditioning
4 Rounds:
Bike 1mile
15 Toes to Bar
15 Kettlebell Swings 70/53lbs

April 10th

1. Warm-up
3 Rounds:
:60 Goblet Squat Hold
Run 200m
10 Strict Pull Ups

2. Strength
Squat Clean
EMOM for 12 Minutes
1 Rep at 70-80%

3. Met-Con
For Time:
Run 800m
30 Deadlift 275/185lbs
30 Ring Dips
30 Box Jump Overs 30/24″
Run 800m

April 9th

1. Warm-up
Row 2k

2. Strength
Zero Bounce Deadlift 4×4
@70-80% of 1RM

3. Conditioning
4 Rounds:
40/24 Calories on Bike
Run 800m
Rest 2:00

April 6th

1. Warm-up
3 Steady Rounds:
12 Hang Cleans 115/75lbs
18 Push Ups
24/18 Calorie Ski

2. Lift
Find 1RM Power Clean

3. Conditioning
3 Rounds:
10 Power Snatch 135/95lbs
20/12 Calories on Bike
30 Wallballs 20/14lbs

April 4th

1. Warm-up
2 Steady Rounds:
Row 1k
20 Push Press w/ Empty Bar

2. Lift
Find 1RM Split Jerk
HOW TO PR YOUR SPLIT JERK

3. Gymnastics
For Time:
21 Toes to Bar
21 Shoulder to Overhead 135/95lbs
18 Toes to Bar
18 Shoulder to Overhead
15/15, 12/12, 9/9, 6/6, 3/3

April 3rd

1. Warm-up
4 Steady Rounds:
15 Kettlebell Swings 53/35lbs
15/10 Calories on Bike

2. Lift
Find 1RM Snatch

3. Conditioning
For Time:
50 Burpee Box Jump Overs 24/20″
(Box Facing, No Hands)
50 Single Arm Dumbbell Clean and Jerk 50/35lbs
(Switch hands anytime)
50 Handstand Push-Ups

April 2nd

1. Warm-up
3 Steady Rounds
Row 400m
20 Box Step Ups 24/20″

2. Strength
Find your 5RM Touch and Go Deadlift
Do not drop, bounce, or punch the barbell. There should be zero momentum added to the barbell from the floor

3. Conditioning
For Time: 21-15-9

Hang Cleans (135/95)

Ring Dips

March 31st

1. Warm-up
3 Rounds:
15 Good Mornings 75/55lbs
25 Walking Lunge Steps
5 Strict Handstand Push-Ups

2. Strength
Deadlift
3×12 @50-55% of 1RM
For Speed

3. Met-Con
With a Partner, 7 Rounds Each
6 Handstand Push-ups
12 Box Jump Overs 24/20″
*Partner 1 finishes the entire round before Partner 2 begins, and vice versa

4. Cashout
400ft farmers carry